Motivation!

If this guy can do it at 101...you can too!

Workout 155 - Red Carpet Workout

Did anyone have red carpet envy last night watching the Oscars?  While many of the stars go on "special diets" most of them also sweat it out with tough workouts.

The workout for this is week is designed to get your heart rate up and sculpt your "red carpet" muscles. Remember, hard work does pay off :)!!

Complete this workout 3 times this week on non-consecutive days.

Materials needed:  dumbbells and/or med ball (or a weighted object)

Warm-Up
30 sec jog or march
30 sec kick butt lunges
30 sec plank walk
30 sec jumping jacks
30 sec side squats
repeat

Red Carpet Workout
1 min Side shuffle with med ball (or a weighted object of some sort)
1 min walkout pushups
1 min backward lunge with jump (switch legs at 30 sec)

rest 1 min

1 min speed skaters
1 min single arm row in plank (switch sides at 30 sec)
1 min bicep curls

rest 1 min

1 min squat press
1 min dips
1 min glute bridges (can do one-legged for a challenge)

rest 1 min and repeat all exercises again

Ab workout
10 side plank dips (each side)
20 reclined knee ins
30 bicycle crunches
40 sec plank
repeat again (as many times as you like/can!)

Friday Funny

Wednesday Wisdom - Heart Disease Facts

Heart disease is the number one cause of death in the U.S. for both men and women.  As a wellness professional, I am discouraged by this.  Why?  Medically speaking, we know a lot about heart disease, what causes it, how to treat and manage it, and how to prevent it.  We know a lot more about heart disease than cancer, yet it remains the leading cause of death.  

Listed below are controllable factors for heart disease.  Yes, we can control most of our risk but as a society we fail to do so until we are diagnosed with the disease (if we make it that far).  Hopefully this list educates you on risk factors and if you "already knew this info" let it be a reminder (aka wake up call) that your faith often lies in your own hands. 

Allison

Heart Disease Facts

• Heart disease is the leading cause of death for both men and women. More than half of the deaths due to heart disease in 2009 were in men.
• About 600,000 Americans die from heart disease each year—that’s 1 in every 4 deaths.
• Coronary heart disease is the most common type of heart disease, killing more than 385,000 people annually.
• In the United States, someone has a heart attack every 34 seconds. Each minute, someone in the United States dies from a heart disease-related event.
• Heart disease is the leading cause of death for people of most racial/ethnic groups in the United States, including African Americans, Hispanics, and whites. For Asian Americans or Pacific Islanders and American Indians or Alaska Natives, heart disease is second only to cancer.
• Coronary heart disease alone costs the United States $108.9 billion each year.  This total includes the cost of health care services, medications, and lost productivity.

Risk Factors

High blood pressure, high LDL cholesterol, and smoking are key heart disease risk factors for heart disease. About half of Americans (49%) have at least one of these three risk factors.⁵

Several other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including:

• Diabetes
• Overweight and obesity
• Poor diet
• Physical inactivity
• Excessive alcohol use

www.cdc.gov

Workout 154 - Simply TEN!

Complete the following workout 3 times this week.

Warm-Up
1 min march or jog
1 min jumping jacks
1 min elbow to opposite knee raise
1 min walkout pushups

Workout
10 plank to pushup
10 rolling plank
10 bottom 1/2 lunges (each leg)
10 side plank dips (each side)
10 burpees

rest for 1 min and repeat for a total of 3-5 sets

Plank Challenge
Before you cool down, see how long you can plank and record this number and try to beat it the next workout!

Friday Funny!

I think we all can relate to this!!

Valentine's Day Workout

Whether you like Valentine's day or not, let's be honest we all like the candy and treats that go along with it!  Our workout this week will help you burn those "extra" calories but more importantly will get your heart pumping (which makes it stronger)!  Do the following workout 3 days this week on non-consecutive days.  

Warm-up:
1 minute jog/march in place
1 minute lateral plank walk
1 minute gate swings
1 minute kick butt lunges
1 minute jumping jacks

Workout:
30 sec plank to pushup
30 sec bicycle crunches
30 sec jumping lunges (regular lunges can be substituted)
Rest 30 sec - 1 min and repeat 2 more times (total of 3)

30 sec rolling planks
30 sec burpees with a long jump (instead of jumping straight up, long jump forward)
30 sec side squats
Rest 30 sec - 1 min and repeat 2 more times (total of 3)

30 sec speed skaters
30 sec dumbbell swings
30 sec plank
Rest 30 sec - 1 min and repeat 2 more times (total of 3)

Cool down by walking around and follow up with some stretching.

Wednesday Wisdom - Heart Facts

February is national heart month, did you know the following?

- The human heart beats 100,000 beats per day

- A normal heart beats 40 million times/yr

- The average adult heart is the size of two clenched fists

- The heart pumps around 2,000 gallons of blood/day

- A typical resting hr = 70 - 80 beats per min

Check out this interactive video that shows how the heart works at rest and during exercise.  Pretty amazing!!  

http://science.nationalgeographic.com/science/health-and-human-body/human-body/heart-article/